Each day it seems that the red in the thermometer goes a little higher. As the temps rise, you may be tempted to lay off the workouts and just focus on keeping cool. But summertime’s heat doesn’t mean you have to say goodbye to staying fit. Here are some tips to help you beat the hot weather while working out:
• Timing is everything. Avoid working out during the hottest part of the day, from 10 a.m. to 3 p.m. Mornings are usually the best time.
• Give your body time to adapt. It can take four to 14 days to get accumulated to an increase in temperature, so aim for repeated, gradual exposure to summer’s higher temperatures.
• Wear light colored, loose clothing that breathes. Lighter colored clothes will help reflect heat, keeping you cooler. Loose clothing that breathes will help your sweat evaporate, which will help cool you down.
• Stay hydrated. Drink water before working out and take water with you. Drink some every 15 minutes, even if you aren’t thirsty.
• Watch the sun. Wear sunscreen and choose shaded trails or areas for your workout to avoid sunburn.
• Listen to your body. If you start to feel dizzy, faint or nauseous, then stop immediately.
Finally, when you are done with your workout, no matter what time of year or what the forecast offers up, consider a post-exercise massage. A recent study done by McMaster University in Ontario, Canada, found that a brief massage right after a workout targeted the muscle cell gene that decreases inflammation, as well as helping increase the number of mitochondria in cells. The mitochondria are the powerhouses of cells and increase as your muscle cells adapt to endurance exercises.
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Schedule your massage at: Massage Envy Spa 750 Memorial Drive Cambridge, MA (617) 234-0007 or 310 Daniel Webster Hwy Nashua, NH at the Pheasant Lane Mall (603) 598-4400
